Tuesday 3.3.2026

“FITNESS” & “PERFORMANCE”

A. Take 12 minutes (3-5 working sets) to establish a 5-Rep Max Strict Overhead Press
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Followed by...
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One set of:
Strict Overhead Press x Max Reps @ 85% of today’s 5-RM

B. Two or three sets of:
Filly Carry x 120ft (One KB in Front Rack, one KB in Farmers hold; switch at 60ft)
Rest 30 seconds
Tall Kneeling Supinated Grip Band Pull Aparts x 12-15 reps
Rest 30 seconds
Side Plank or Star Plank x 20-40 seconds each side
Rest 60 seconds

C. Every 2 minutes, for 12 minutes (6 sets):
18 Double-Unders (or Lateral Line Hops)
8/6 Calorie Echo
6 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals